Answers (6)

High Intensity Interval Training or HIIT is a type of cardio where you exercise at a high intensity for about 60 to 90 seconds, rest, and then go right back to the HIIT.

This type of training is more advanced, but, with modifications, can be done by others who aren't as conditioned. HITT has it's advantages because the afterburn calorie effect lasts longer than after traditional cardio.

It's hard for some people to get the concept of HIIT on their own, so I always recommend Chalene Johnson's Turbo Fire. It is based on HIIT and there is always someone modifying the exercises for you. You can find it on the "Featured Fitness Program" page on my blog at http://teenfaithandbeauty.com.

Hi Shelly. You can also find out more about this method of training by visiting the Human Kinetics website for books on the subject. Without making any personal endorsement, there are books such as 'High-Intensity Training," by Philbin that will help explain this training concept.

High Intensity Interval Training is an amped up version of regular interval training. Basic interval training consists of a challenging work zone and a recovery zone. HIIT increases the the challenging work zone to 80-90% of your work capacity. Traditional interval training would keep you around 70-80% of your work zone. With a level of perceived exertion 80-90% would be an effort level of 7 or higher. These challenging intensity zones are short. 30-60 seconds max. The recovery ratio is 1 minute work to every 2-3 minutes of active recovery. Gradually work up to 8-10 or more speed intervals.

Is It Safe:
Some experts say not to overtrain with HIIT. They suggest no more than 2 days per week. I think HIIT can be used 3-4 days per week. However go at it cautiously in the beginning. If you are a new at cardio training or interval training, increase your work intervals gingerly. I have seen injury occur from novice exercisers trying to keep the intensity high. During the session you may feel fine. But a day or two later you may feel a pull or a strained muscle. If your car hasn’t been tuned up in a while, don’t take it for grand prix race. In any event, HIIT training should absolutely be added into fitness programs

Preparation/Warm Up
The first 4-5 minutes should be used to warm up and do mental check in’s with our body. Listen to your body and what is telling you during the warm up. From this point onwards HIIT training protocol requires you to push your limits !! You’ll have to work out harder than usual. The good news is, the work outs won’t be as long and results will be dictate how hard you work. No more long bouts of cardio with minimal work capacity. That is quite the opposite of HIIT training.

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In the IDEA articles, an article by Len Kravitz occasionally pops up. It's called HIIT vs. Steady State, the battle of the Aerobic Titans. It goes through the literature regarding what HIIT is, and how it stacks up against regular "cardio" training.